There is a simple aerobic exercise that you can do at home, at the gym, or while traveling that will really boost your heart rate.
They are called bench hop-overs. Seems like a no-brainer, but they will leave you winded. Place your hands on a bench, leaning forward with both legs off to the same side. Bending your knees slightly, propel yourself over the bench to the other side. Keep your arms straight during this motion and your shoulders directly over your wrists. Immediately after landing, hop back to the original side. Repeat 10- 20 times. It’s a great one for your workout diary.
2/5- Friday Workout :
0 spinning bike (with tape at home)55 minutes
2/5- Friday Food Diary:
Breakfast-
1/3 cup egg whites, 1/2 cup broccoli, 1/4 cup beets (95 cal)
1/2 cup non fat vanilla yogurt, 1/4 cup non fat cottage cheese, 1/2 mango(145 cal)
A.M. Snack-
1/2 cup pasteurized egg whites added to protein shake mix (170 cal)
Lunch-
apple (47 cal)
salad- 1/2 orange sweet pepper, 3 oz shrimp, 1 cup organic spinach, 1/2 cup broccoli florets (106 cal)
P.M. Snack-
whole wheat tortilla, 4 asparagus, 2 oz turkey(200 cal)
Dinner-
1/2 Cornish game hens (208 cal)
1/3 cup chicken curry over brown rice ( 105 cal)
1/2 cup broccoli florets, steamed ( 28 cal)
Dessert-
1 cup high fiber cereal, 1/3 cup raspberries, 1/4 cup non fat vanilla yogurt (water added to mimic milk)(210 cal)
TOTAL CALORIES-1183
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